Even though you need fats and oils to grow and be healthy there isn't a place in the plate for fats and oils because you will get most of what you need from your other foods, such as meat, eggs, cheese, peanut butter and margarine on your bread.

It's a good idea to start the habit of eating mono-unsaturated fats (check out the label on cooking oils, margarines and spreads) light cheeses and low fat ice-cream. Your heart will love you for it!

Some people may decide to 'go on a diet' It is not a good idea to make changes to your diet without talking with your doctor or a dietitian. Some people get into big trouble if they cut out a lot of foods. Have a look at our topic Eating disorders to find out more.

We've provided this information to help you to understand important things about staying healthy and happy. However, if you feel sick or unhappy, it is important to tell your mum or dad, a teacher or another grown-up.